ok i’m 6’1 240lbs and i gained 40lbs in 3-4 months and now i have to lose it, in 4 days i walked 7miles about 2miles per a day now i changed my diet to chicken, cheese, tuna and salad. i don’t know how many calories but around 1000-1300 ? if i amp up the cardio to 30+miles a week will i lose more ?

meal1
1 can of tuna oil drained and 2 slices of chedder

meal2
half a chicken

meal3
salad

meal4
whatever my family does for dinner if its high in carbs then 3 eggs scrambled

3 Responses to “how can i lose fat at a fast rate?”

You should eat three meals a day with two snacks in between.
With that choice of foods, you will be going no where.
Also drink eight glasses of water a day, because it sounds as though you aren’t too healthy. Water will clean out you colon and make you lose weight.
And exercise! It is the most important thing. But a yoga video, go to a gym, even walk for a while. Anything that will get you moving!

You need to probably triple your calories (of mostly fat). If your calories are not at least 65% fat you will stay in glycosis and not ketosis (fat burning). Add a whole lot of mayo, deviled eggs, omelets, avocado/mayo/cayenne and pork rinds to snack on. Break up your salad to having some with each meal rather than one huge salad. Try to keep carbs less than 9grams per hour.

Your body won’t release fat stores if you lower calories below what it needs. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything. The body will only release it’s fat stores if it knows there is plenty of food.

You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.

Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.

Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want “something” have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms & cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won’t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.

High insulin levels unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.

Once you get near your goal, you start adding 5 carbs every week til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain <9 carbs per hour, you will maintain insulin control, and shouldn't gain weight. Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.

Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a "diet" Read any of his books for easily understandable science. Lutz "Life without Bread" & Taubes "Good calorie, bad calorie" are excellent books that dispel all the nutrition myths.

Reducing body fat and increasing muscle mass will have you in awesome shape in no time. Good luck!